Nutrition Flashcards
What is a Balanced Diet
A balanced diet is a diet which provides all the necessary nutrients in the correct quantities and proportions that we need.
What is the definition of
Over Nutrition
&
Under Nutrition
Over =
When more food is eaten than is needed
Under =
When a balanced diet is not achieved; We have different amounts of all the nutrients and may actually be missing some
What is the Functions of Protein
- Growth
- Repair
- Maintenance of body cells and tissues
- Secondary source of Energy
Animal and Plant Sources of Protein?
Animal =
- Meat
- Fish
- Eggs
- Milk
- Cheese
Plant =
- Peas
- Beans
- Lentils
- Nuts
- Cereals
- Soya Beans
What are Amino Acids and how many are there?
Amino acids are needed for our body to work correctly. There needs to be a balance of them
There is over 20 amino acids
What makes a Protein High Biological Value (HBV)
Give some examples.
HBV proteins contain all 10 essential amino acids.
Examples
- Meat
- Fish
- Eggs
- Cheese
- Milk
What makes a protein Low Biological Value (LBV)
Give some examples.
LBV proteins lack at least one essential amino acid.
Examples
- Peas
- Beans
- Lentils
- Cereals
- Nuts
What will happen if the diet is deficient in protein?
It would effect how well we grow and how the body cells and tissues are maintained and repaired.
What will happen if the diet contains too much protein?
Excess protein that builds up will be made in to fat and stored, resulting in weight gain.
What are the Functions of Fat?
- Provides a concentrated energy source
- Provides warmth
- Provides fat soluble vitamins
- Provides essential fatty acids
What are the Animal and Plant sources of Fat?
Animal =
- Butter
- Cream
- Meat
- Lard
- Milk
- Cheese
Plant =
- Olive oil
- Rapeseed oil
- Avacados
- Nuts
What are saturated Fats and what effect does it have on Health?
Saturated fats are fats from animal sources such as butter and cheese.
Saturated fats contain cholesterol which can block arterys and may result in a heart attack.
What is Monounsaturated Fats and what does it do for your health?
They usually come from plant or vegtable sources
They dont contain cholesterol.
Examples are olive oil, avocados.
They move extra cholesterol from arteries to the liver where it is broken down into bile.
What is Polyunsaturated fats and what effects do they have on your health?
They are fats which remain liquid at room temperature and cold temperature.
They include oily fish and pure veg oil.
They help break down bad cholesterol
They are vital for health and cannot be made by the body.
What are Trans Fatty Acids and what do they do for your health?
They are polyunsaturated fats thta have been hardened by the addition of hydrogen.
They increase the riisk of heart disease and rheumatoid arthritis and may be linked to some cancers.
What is Essential Fatty Acids and give there function and name the two most important ones.
The body cant make them itself so it has to be eaten through foods.
They reduce risk of blood clots forming and reduce bad cholesterol
The two most important ones are
- Omega 3
- Omega 6
What is cholesterol needed for and what is the problems associated with a high intake?
It is needed for the body to function correctly.
It can cause heart attacks or heart disease
What are the functions of Carbohydrates?
- Gives energy
- Helps digestion and helps prevent constipation and bowel disorders.
What are the types of carbohydrates?
Give an example of each.
- Sugar e.g. Chocolate
- Startch e.g. Bread
- NSP e.g. Fruit
What comes under the chemical groups of
Monosaccharides
Disaccharides and
Polysaccharides?
Mono -
Glucose
Fructose
Galactose
Di-
Sucrose
Maltose
Lactose
Poly -
Startch
NSP
What are the fat and water soluble vitamins?
Fat - Vit A,D,E,K
Water - Vit C, B complex
What are the functions of vitamin A?
- Helps Sight
- Protects surface of nose, mouth, throat and eyes
- Helps growth with children
Name Animal and Plant sources of Vitamin A
Animal =
- Liver
- Butter
- Marg
- Meat
- Cheese
- Eggs
- Oily Fish
Plant =
- Carrots
- Spinach
- Green Veg
- Orange and red fruit and veg.
What is the Functions of Vitamin B1
(Thiamin)
- Releases energy from carbs
- Helps functioning of nervous system
- Maintains muscle tone
- Needed for normal growth of children and for general good health.
What are the sources of Vitamin B1
- Milk
- Liver
- Kidney
- Eggs
- Flour
- Bread
- Cereals
- Brown Rice
- Wholemeal Pasta
- Fortified Breakfast Cereals
What are the Functions of Vitamin B2
(Riboflavin)
- Releases energy from protein, carbs and fats
- Essential for normal growth
What are sources of Vitamin B2
- Meat
- Liver
- Kidney
- Milk
- Eggs
- Green Veg
- Wholemeal Bread
What is the Functions of Vitamin B3
(Niacin)
(Nicotinic Acid)
- Essential for the release of energy from food, especially carbohydrates.
- Essential for health skin and nerves
What are the sources of Vitamin B3
- Meat
- Meat Products
- Poultry
- Fish
- Pulses
- Nuts
- Fortified Bread Cereals
What are the Functions of Vitamin B12
- Helps prevent certain forms of anaemia.
- Needed for the metabolism of amino acids
- Protects nervous system
What are the sources of Vitamin B12
All animal foods e.g. Liver, Fish, Eggs, Cheese
Fortified Breakfast Cereals
What are the Functions of Vitamin C
- Helps in the formation of healthy connective tissue which holds body cells together
- Aids the absorption of Iron therefore preventing anaemia
- Helps cuts and wounds heal quicker
- Helps our body fight infection
What are the sources of Vitamin C
- Blackcurrants
*
Functions of Vitamin D
- Good for development of strong bones and teeth
- Helps absorption of calcium
- Helps bone fractures heal quicker
Sources of Vitamin D
- Sunlight
- Oily Fish
- Egg Yolk
- Liver
- Margerine
Functions of Vitamin E
- Helps reduce risk of heart disease and cancers
- Maintains cell membranes
Sources of Vitamin E
- Vegetable oil
- Margerine
- Green Leafy Veg
- Rice
- Oats
- Eggs
What is Vitamin K required for
The clotting of blood
Sources of Vitamin K
- Green Leafy Vegetables
- Eggs
- Milk
Functions of Folic Acid
- Needed for the formation of red blood cells
- Needed for the release of energy from food especially protein.
Sources of Folic Acid
- Dairy products
- Oranges
- Bananas
- Dark Green Leafy Vegetables
- Pulses
- Grapefruit
Which are the Anti-Oxidant Vitamins
- Vit A
- Vit C
- Vit E
What do the Anti-Oxidant Vitamins do
Ward of free radicals which are a natural result of the oxygen-using process in the body
What are the main Minerals
- Iron
- Calcium
- Phosphorus
- Sodium
What is Calcium required for
- Neede for body growth, development of strong bones and teeth and preventing rickets in children
- Helps in the normal clotting of blood after injury
- Needed for the normal functioning of muscles and nerves.
Souces of Calcium
- Milk
- Cream
- Cheese
- Milk Products
- Dairy
- Bread (by law)
What factors help the absorption of Calcium
Vitamin D
What factors hinder the absorption of Calcium
Phytic Acid
What is the function of Phosphorus
Phosphorus works along with calcium to form strong bones and teeth
What is Iron required for
Needed to produce healthy red blood cells
Sources of Iron
- Red Meat
- Bread
- Dried Fruit
- Plain Chocolate
- Fortified Flour
What condition is caused by a deficiency of Iron
Anaemia
Factors which help absorption of Iron
Vitamin C
Folic Acid
Functions of Sodium
- Needed to maintain the correct concentration of body fluids
- Needed for correct muscle and nerve activity - too low an intake can result in muscle cramp
Sources of Sodium
- Bacon
- Cheese
- Salt
- Canned foods
- Convienence foods
- Crisps
Functions of Water in the body
- Neede for all body fluids
- Helps removal of waste products by combining with NSP from all our body tissues and organs, preventing constipation
- Helps to regulate body temperature
- Lubricates joints and membranes
Sources of Water
- Fruit and Vegetables
- Milk
- Meat
- Tap Water
- Bottled Water
What is NSP/Dietry Fibre
NSP/Dietry fibre absorbs water and binds with other foods to make the faeces soft and bulky to help removal from the body
Sources of NSP
- Oats
- Pulse Vegetables
- Most types of fruit and Vegetables
Functions of NSP
- Needed for the digestive system to function properly
- Can prevent constipation, bowel disease and cancer of the colon
- Can help give a feeling of fullness, which may prevent snacking
- Helps removal of cholesterol from the body
